The Ultimate Guide to Weight Training for Lacrosse
By Rob Price
()
About this ebook
No other lacrosse book to date has been so well designed, so easy to use, and so committed to weight training. This book will have players increasing strength, speed, and flexibility resulting in harder checks, more accurate shots, and the ability power past defenders all game long. From the opening face-off you will be able to dominate the game like never before and maintain your intensity until the final whistle.
Both beginners and advanced athletes and weight trainers can follow this book and utilize its programs. From recreational to professional, thousands of athletes all over the world are already benefiting from this book and its techniques, and now you can too!
Read more from Rob Price
The Ultimate Guide to Weight Training for Boxing Rating: 5 out of 5 stars5/5The Ultimate Guide to Weight Training for Wrestling Rating: 5 out of 5 stars5/5The Ultimate Guide to Weight Training for Football Rating: 5 out of 5 stars5/5The Ultimate Guide to Weight Training for Soccer Rating: 5 out of 5 stars5/5The Ultimate Guide to Weight Training for Track and Field Rating: 5 out of 5 stars5/5The Ultimate Guide to Weight Training for Volleyball Rating: 4 out of 5 stars4/5The Ultimate Guide to Weight Training for Gymnastics Rating: 4 out of 5 stars4/5The Ultimate Guide to Weight Training for Basketball Rating: 4 out of 5 stars4/5The Ultimate Guide to Weight Training for Swimming Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Martial Arts Rating: 3 out of 5 stars3/5The Ultimate Guide to Weight Training for Golf Past 40 Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Rugby Rating: 4 out of 5 stars4/5The Ultimate Guide to Weight Training for Tennis Rating: 1 out of 5 stars1/5Weight Training for Running: The Ultimate Guide Rating: 3 out of 5 stars3/5The Ultimate Guide to Weight Training for Triathlon Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Cycling Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Fencing Rating: 4 out of 5 stars4/5The Ultimate Guide to Weight Training for Badminton Rating: 2 out of 5 stars2/5The Ultimate Guide to Weight Training for Baseball & Softball Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Sports Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Cricket Rating: 5 out of 5 stars5/5The Ultimate Guide to Weight Training for Hockey Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Golf Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Softball Rating: 5 out of 5 stars5/5The Ultimate Guide to Weight Training for Skiing Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Bowling Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Roller Hockey Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Skating Rating: 5 out of 5 stars5/5The Ultimate Guide to Weight Training for Cheerleading Rating: 0 out of 5 stars0 ratings
Related to The Ultimate Guide to Weight Training for Lacrosse
Related ebooks
The Basics of Kettlebell Exercises Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Rugby Rating: 4 out of 5 stars4/5Body Mechanics: Beginner's Guide to Fitness Rating: 0 out of 5 stars0 ratingsStrength Training Beyond the Conventional: Physical Strength for the Game of Life Rating: 1 out of 5 stars1/5How To Coach Olympic Weightlifting: 7 Steps to Coaching Olympic Weightlifting Rating: 0 out of 5 stars0 ratings60 Minutes to Fitness Freedom Rating: 0 out of 5 stars0 ratingsRock Bottom To Rock Solid Rating: 0 out of 5 stars0 ratingsCROSSFIT -To Drop Fat Rating: 0 out of 5 stars0 ratingsWeighted Vest Workouts: Supercharge Your Workout for Weight Loss, Muscle Building, Cardio Endurance and Core Strength Rating: 0 out of 5 stars0 ratingsKettlebell Strength Fitness Guide Rating: 1 out of 5 stars1/5The Pro Boxer Technique Rating: 0 out of 5 stars0 ratingsCross Fit to Drop Fat: A beginners guide to Cross Fit training to drop fat Rating: 0 out of 5 stars0 ratingsTabata Training: The Science and History of HIIT Rating: 0 out of 5 stars0 ratingsLearn Pull-Ups At Home: Get Your First Pull-Up and Increase the Number of Reps Rating: 0 out of 5 stars0 ratingsBoxing Fitness Rating: 4 out of 5 stars4/5How To Build The Rugby Player Body Rating: 3 out of 5 stars3/5Hang Time: (This is a fixed format) Rating: 0 out of 5 stars0 ratingsHow To Build the MMA Body Rating: 0 out of 5 stars0 ratingsCross Fit Drop Fat Rating: 0 out of 5 stars0 ratingsStarting and Progressing in Powerlifting : A Comprehensive Guide to the World's Strongest Sport Rating: 0 out of 5 stars0 ratingsNutrition For High Intensity Interval training (HIIT) Rating: 0 out of 5 stars0 ratings80 Workout Bodyweight Program Rating: 2 out of 5 stars2/5Guaranteed muscle part 3 Arms Rating: 0 out of 5 stars0 ratingsExtreme Fitness: How to Train Like An Action Hero Rating: 0 out of 5 stars0 ratingsGirls and Sport: Female Athlete Triad Simplified Rating: 0 out of 5 stars0 ratingsLevel Up! Body By Dre's 30-Day Bodyweight Program: Better Mind, Body and Nutrition! 20 Minutes or Less! Rating: 0 out of 5 stars0 ratingsAbs: 10 Minute Abs...Invest 10 Minutes Per Day Achieve A Flatter Belly Feel Lean For Life Rating: 0 out of 5 stars0 ratingsMuscle Building Guide for Beginners: 14 Essential Tips for Maximizing Muscular Growth Rating: 0 out of 5 stars0 ratings
Sports & Recreation For You
How Am I Doing?: 40 Conversations to Have with Yourself Rating: 5 out of 5 stars5/5The Ultimate BodyWeight Workout: Transform Your Body Using Your Own Body Weight Rating: 2 out of 5 stars2/5The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis Rating: 5 out of 5 stars5/5Advanced Bushcraft: An Expert Field Guide to the Art of Wilderness Survival Rating: 4 out of 5 stars4/5Peak: Secrets from the New Science of Expertise Rating: 4 out of 5 stars4/5Just Tyrus: A Memoir Rating: 5 out of 5 stars5/5Path Lit by Lightning: The Life of Jim Thorpe Rating: 4 out of 5 stars4/5Anatomy of Strength and Conditioning: A Trainer's Guide to Building Strength and Stamina Rating: 4 out of 5 stars4/5Ben Hogan’s Five Lessons: The Modern Fundamentals of Golf Rating: 5 out of 5 stars5/5The Art of Pickleball: Techniques and Strategies for Everyone Rating: 5 out of 5 stars5/5Straight Shooter: A Memoir of Second Chances and First Takes Rating: 5 out of 5 stars5/5Mind Gym: An Athlete's Guide to Inner Excellence Rating: 3 out of 5 stars3/5Harvey Penick's Little Red Book: Lessons And Teachings From A Lifetime In Golf Rating: 4 out of 5 stars4/5The Ultimate Survival Medicine Guide: Emergency Preparedness for ANY Disaster Rating: 4 out of 5 stars4/5Peak: The New Science of Athletic Performance That is Revolutionizing Sports Rating: 5 out of 5 stars5/5A Guide to Improvised Weaponry: How to Protect Yourself with WHATEVER You've Got Rating: 4 out of 5 stars4/5Rugby For Dummies Rating: 5 out of 5 stars5/5The Pocket Guide to Essential Knots: A Step-by-Step Guide to the Most Important Knots for Everyone Rating: 0 out of 5 stars0 ratingsFishing for Dummies Rating: 5 out of 5 stars5/5Zen in the Art of Archery Rating: 5 out of 5 stars5/5Wooden: A Lifetime of Observations and Reflections On and Off the Court Rating: 4 out of 5 stars4/5Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week Rating: 4 out of 5 stars4/5Hard Knocks: An enemies-to-lovers romance to make you smile Rating: 4 out of 5 stars4/5Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running Rating: 5 out of 5 stars5/5Winning Ugly: Mental Warfare in Tennis--Lessons from a Master Rating: 4 out of 5 stars4/5The Confident Mind: A Battle-Tested Guide to Unshakable Performance Rating: 0 out of 5 stars0 ratingsThe Complete Guide to Yin Yoga: The Philosophy and Practice of Yin Yoga Rating: 5 out of 5 stars5/5The MAF Method: A Personalized Approach to Health and Fitness Rating: 4 out of 5 stars4/5
Related categories
Reviews for The Ultimate Guide to Weight Training for Lacrosse
0 ratings0 reviews
Book preview
The Ultimate Guide to Weight Training for Lacrosse - Rob Price
The
Ultimate Guide to
WEIGHT
TRAINING
for
LACROSSE
second edition
Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training.
Any application of the recommended material in this book is at the sole risk of the reader, and at the reader’s discretion. Responsibility of any injuries or other negative effects resulting from the application of any of the information provided within this book is expressly disclaimed.
Published by Price World Publishing
1300 W. Belmont Ave, Suite 20g
Chicago, IL 60657
Copyright © 2005 by Robert G. Price CPT.
All rights reserved. Neither this book, nor any parts within it may be sold or
reproduced in any form without permission.
Book design by Jocelyn H. Hermozada
Cover design by Alexandru Dan Georgescu
Interior photographs by Marc Gollub
Editing by Barb GreenbergEditing and proofreading by Maryanne Haselow-Dulin
Printing by Express Media
Second Edition, 2005
ISBN: 978-1-936910-89-2
10 9 8 7 6 5 4 3 2
The
Ultimate Guide to
WEIGHT
TRAINING
for
LACROSSE
second edition
Robert G. Price CPT
CONTENTS
Part I
LACROSSE-SPECIFIC TRAINING
Introduction
Off-Season Training
Preseason Training
In-Season Training
Speed and Agility Training for Lacrosse
Protein: How Much Is Enough?
Post-Workout Recovery: A Must for Athletes
Part II
GETTING STARTED
Warming Up
Cooling Down
Abs
Stretching
Proper Form
Proper Breathing
Part III
RECOMMENDED EXERCISES
Substituting Similar Exercises
Chest Exercises
Back (Lats) Exercises
Shoulders Exercises
Triceps Exercises
Biceps/Forearms Exercises
Legs Exercises
Part IV
THE NECESSITIES
Perfecting Your Technique
Estimating Your One-Rep Max
The Different Folks, Different Strokes Principle
Overtraining and Staleness
The Declaration of Variation
Muscle Fibers
Training Techniques
When to Increase
Safety Reminders
Record Keeping
Test Yourself
Conclusion
Part V
SUPPLEMENTAL 4-WEEK PROGRAMS
Endurance/Stamina/Fat-burning Programs
General Fitness/Power Programs
Strength Programs
Part I
LACROSSE
Specific
Training
With Weight
Training,
KNOWLEDGE
IS THE KEY
TO SUCCESS
INTRODUCTION
By opening The Ultimate Guide to Weight Training for Lacrosse, you have taken your first step towards achieving your athletic potential. This book is loaded with the most up-to-date sports weight training information and features a year-round lacrosse-specific weight-training program. Upon completion of the text, you will know how to properly, safely, and effectively perform over 80 exercises and you will be ready to begin your training.
The true importance of this book lies in the lacrosse-specific programs found later in this section. They were created for one reason and one reason only; to improve your lacrosse-playing potential. They do this by increasing your strength, explosion, power, and flexibility in the parts of your body that are most important for lacrosse. Each program has been synergistically created to supply you with the advantage you will need to beat out your teammates and outperform your opponents. By following the programs, you will build your muscles with size and strength as well as explosion, power, and agility. When the season begins, you will be physically prepared and mentally ready to compete at the highest of your potential. This book also includes 54 separate four-week weight-training programs to provide you with a near unlimited supply of expert-developed weight-training programs.
The off-season program is set up as a two-day split, four days per week, which means you train all of your muscle groups over the course of two training seasons followed by a rest day. The off-season is when you will build your foundation of strength and power. The preseason routine is designed to further enhance your physical abilities, enabling you to peak with strength and power at the onset of the season. And lastly, the in-season program is designed for the maintenance of your off-season gains without the risk of overtraining.
This book does not teach you how to play lacrosse. It does not show you the best strategies to win a game, nor does it give you any tips to improve your specific skills. This book does, however, provide you with the best methods, programs, and strategies available to physically improve your body and maximize your lacrosse-playing potential.
Before you begin every weight training session, this book recommends that you perform at least five minutes of abdominal work to warm yourself up and to train your mid-section.
OFF-SEASON TRAINING
The off-season is the time in any sport to build up your muscles, become stronger, and more powerful. The off-season program consists of four different four-week routines cycled together to build both absolute strength and explosive power. The first and third routines are designed for you to put on size and strength while the second and fourth programs are designed for power and explosion.
Variation is one of the keys to a great workout program. The most important reason to vary your routines is so you can continue making progress and gains. Your body will eventually adapt to any routine it’s on, so it is very important to change routines once your gains have stopped and your strength has peaked. Four weeks is the most effective time period to follow any one routine. For more information on the importance of variation to weight training, see the The Declaration of Variation on page 102.
It cannot be stressed enough that during the off-season, you must supplement your weight-training activities with some sort of lacrosse-specific activities to keep your body in proper shape. You must continue to practice your skills throughout the off-season to help keep your body loose and ready to compete during the next season.
STRENGTH TRAINING
The stronger the vital areas of your body are, the better off you will be. Although some muscles are more important than others, every muscle in your body needs to be well trained.
Compound Exercises:Each program contains many compound exercises, that is, an exercise (such as squats, bench presses, and lat pull downs) that trains two or more muscle groups. Most exercise and strength-training experts agree that compound exercises are the most effi